If you’re looking to build overhead pressing strength without the joint stress of traditional barbell or dumbbell movements, the single-arm landmine press may be your new go-to. Combining shoulder development with core stability and functional strength, this unilateral powerhouse offers a unique blend of mobility, control, and performance.

Whether you’re chasing hypertrophy, building explosive power, or rehabilitating shoulder function, the landmine press offers a joint-friendly, highly effective solution. In this guide, we’ll break down how to do it right, why it works, and how to integrate it into your training for serious results.

What Is the Single-Arm Landmine Press?

The single-arm landmine press is a unilateral overhead pressing exercise performed by pressing one end of a barbell (anchored in a landmine attachment or corner) upward and forward at an angle. Unlike strict vertical presses, the landmine path moves along a diagonal plane, which is more natural for shoulder mechanics and safer for lifters with shoulder limitations.

The single-arm variation enhances core activation, reduces compensation from the stronger side, and allows for better focus on shoulder stability, mobility, and pressing control.

“Landmine presses offer a mechanically efficient overhead pressing variation for individuals with mobility restrictions or shoulder pain.” – Contreras & Schoenfeld, Strength and Conditioning Journal

Benefits of the Single-Arm Landmine Press

1. Shoulder-Friendly Pressing Mechanics

Traditional overhead presses can irritate the shoulder joint—especially in lifters with mobility issues. The angled pressing path of the landmine press reduces stress on the rotator cuff, AC joint, and labrum, making it a safer long-term option.

2. Unilateral Strength Development

By training one side at a time, the landmine press helps correct muscular imbalances, enhances coordination, and builds more even strength across the body.

3. Core and Anti-Rotation Stability

Pressing with one arm requires the core and obliques to fire to resist rotation, improving spinal stability, balance, and total-body control.

4. Functional Strength Transfer

The diagonal pressing path mimics real-world pushing mechanics—useful for athletes, fighters, and functional strength programs.

5. Improved Scapular Control

The press reinforces scapular upward rotation and elevation, which is critical for shoulder health and overhead mobility.

Muscles Worked in the Single-Arm Landmine Press

Primary Muscles:

• Anterior Deltoid

• Lateral Deltoid

• Pectoralis Major (Clavicular head)

• Triceps Brachii

Secondary Muscles:

• Serratus Anterior

• Upper Trapezius

• Obliques and Rectus Abdominis (Core Stabilization)

• Rotator Cuff (especially for joint stability)

How to Perform the Single-Arm Landmine Press (Step-by-Step)

1. Set Up
   Place one end of a barbell into a landmine attachment or securely wedge it into a corner. Load the free end with weight.

2. Start Position
   Stand in a staggered stance (opposite foot forward), holding the barbell at shoulder level with a neutral grip (palm facing in). Keep your elbow close to your body.

3. Brace and Press
   Engage your core. Press the bar upward and slightly forward along its natural arc, keeping the motion smooth and controlled.

4. Lockout
   At the top, your arm should be extended without locking out aggressively. Pause for a moment and feel the contraction in your shoulder.

5. Control the Lowering Phase
   Slowly bring the bar back down to shoulder height under control—don’t drop it or rely on momentum.

6. Repeat
   Complete the desired number of reps, then switch arms.

Pro Tip: Keep your ribs down and avoid overarching your lower back—your core should remain engaged throughout the press.

Common Mistakes to Avoid

• Leaning Too Far Back
  Arching the back to get the weight up takes tension off the shoulder and puts stress on the spine.

• Losing Core Tension
  Letting your torso twist or sway reduces power output and stability. Brace as if someone’s about to punch you in the stomach.

• Overloading the Bar
  Too much weight can force compensation and reduce shoulder range of motion. Use moderate loads with full control.

• Poor Bar Path
  Don’t press the bar straight up. Follow the natural diagonal arc created by the landmine setup.

• Flaring the Elbow
  Keep your elbow at about a 45-degree angle to reduce strain on the shoulder and promote scapular movement.

Tips and Tricks for Better Results

• Use a Staggered Stance: Increases stability and allows better force transfer through the hips and core.

• Add a Pause at the Top: Improves time under tension and shoulder control.

• Pair with Pulling Movements: For balanced shoulder development (e.g., landmine row or face pull).

• Use a Pad or Towel: If you don’t have a landmine attachment, wedge the barbell into a towel in a corner for a DIY setup.

Variations of the Landmine Press

1. Double-Arm Landmine Press

A bilateral option that still offers shoulder-friendly mechanics but reduces core demands.

2. Half-Kneeling Single-Arm Landmine Press

Improves balance and hip stability while emphasizing spinal alignment and strict form.

3. Split Stance Press

Increases lower body engagement and mimics athletic pushing patterns.

4. Push-Press Landmine Variation

Adds power and explosiveness using hip drive and momentum.

5. Single-Arm Floor Press (Landmine)

An alternative that increases control and reduces lower body involvement.

How to Program the Single-Arm Landmine Press

The landmine press is incredibly versatile. Use it as a primary strength movement, hypertrophy accessory, or rehab-friendly overhead press.

Train the landmine press 1–2x per week, especially in push-focused or upper body workouts. It pairs well with pulling movements like single-arm landmine rows, face pulls, or chin-ups for a balanced push-pull session.

Conclusion: Why You Should Be Doing the Single-Arm Landmine Press

The single-arm landmine press is more than just a shoulder press—it’s a total-body strength builder, a joint-friendly pressing alternative, and a powerful tool for addressing imbalances and weaknesses. With its unique movement path, scalable loading, and core activation benefits, it belongs in virtually every lifter’s program.

Whether you're recovering from shoulder issues, looking to improve pressing performance, or just want healthier, more capable shoulders—the single-arm landmine press delivers. Focus on form, progress gradually, and integrate it with intention—and you’ll feel the strength gains in more than just your shoulders.

Let me know if you’d like this turned into a video script, coaching cue infographic, or combined with a full landmine workout program!